5 Smart Ways to Improve Your Cholesterol Levels

When we say that Americans have a cholesterol problem, it’s no exaggeration. About 86 million adults in the United States have higher-than-normal total cholesterol levels (more than 200 milligrams per deciliter, or mg/dL), and nearly 25 million have very high levels — more than 240 mg/dL.

Wherever you fall in this group, if you’re part of it, now’s the time to take action.

Since we’re about to enter a new year, the team here at Temecula Medical Group, including Dr. Richard H. Rawson, Ryan D. Rowan, PA-C, and Armanda L. Alvarez, FNP-C, wants to focus on best practices for improving your cholesterol.

1. Know what your cholesterol numbers mean

Understanding what we're measuring is a great step toward addressing your cholesterol. Your total cholesterol number is a combination of three things:

1. High-density lipoprotein (HDL)
2. Low-density lipoprotein (LDL)
3. Triglycerides

While we want the total number to be under 200 mg/dL, the balance of these lipids is equally important. In basic terms, your HDLs are good as they cart off your LDLs, which are considered bad cholesterol. So, you need the right balance of HDLs and LDLs. 

This means that not only are high numbers problematic when it comes to cholesterol, but so are low numbers when it comes to HDLs. 

Ideally, we want your LDLs under 100 and your HDLs between 40 and 80.

2. Eat foods that raise HDLs

Raising your HDL levels will lower your LDL levels. Some great foods that accomplish this are:

• Olive oil
• Avocados
• Fatty fish like salmon and tuna
• Oats
• Nuts, such as almonds
• Whole grains
• Berries
• Legumes

For a more complete list, click here.

3. Ditch unhealthy fats to lower LDLs

There are different kinds of fats in the foods you eat. Healthier fats are unsaturated fats, while unhealthy fats are saturated or trans fats. 

If you want to improve your cholesterol, limit foods high in saturated fats, such as:

• Red meats
• Butter
• Cheese
• Baked goods
• Fried foods

A good rule of thumb is to avoid processed and fast foods, which are more likely to contain saturated fats.

4. Get moving 

A fantastic way to check several health boxes, including improving your total cholesterol numbers, is to start exercising. The American Heart Association recommends at least 150 minutes a week of moving around — less than 30 minutes a day. 

5. Work with our team

If you’ve made New Year’s resolutions before about losing weight, exercising more, or eating healthier but weren’t successful, we’re here to change that. Through our primary care and concierge services, we work with you to improve your cholesterol and overall health by providing critical guidance and oversight. 

We personalize cholesterol-improving programs that fit your lifestyle and needs, and we’re with you every step of the way.

To learn more about improving your cholesterol numbers, please contact our Temecula, California, office or visit our office from 8:30am to 5:30pm, Monday-Friday.